Low Carb Vangi Bhat

Nutriscore Rating: 80/100

Savor the traditional flavors of South India with a healthy twist in this Low Carb Vangi Bhat recipe! Perfect for anyone seeking a keto-friendly or gluten-free meal, this dish swaps traditional rice for nutrient-packed cauliflower rice, while keeping the aromatic essence of authentic Vangi Bhat intact. Loaded with tender diced eggplants, a medley of Indian spices like homemade or store-bought Vangi Bhat masala, and the crunch of optional roasted peanuts, this recipe strikes the perfect balance of bold flavors and wholesome ingredients. Ready in just 35 minutes, it's an easy one-pot dish ideal for a quick and nutritious weeknight dinner. Garnished with fresh coriander and bursting with spicy, tangy goodness, Low Carb Vangi Bhat pairs wonderfully with a cooling yogurt side or can be enjoyed all on its own as a guilt-free comfort food!

Recipe Information

• Prep Time: 15 min
• Cook Time: 20 min
• Total Time: 35 min
• Servings: 2 servings
• Difficulty: Medium

🥘 Ingredients

16 items

• 300 grams Cauliflower rice
• 250 grams Small eggplants (brinjals), diced
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 2 Green chilies, slit
• 1 teaspoon Ginger-garlic paste
• 2 teaspoons Vangi Bhat masala (store-bought or homemade)
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 8 leaves Curry leaves
• 2 tablespoons Fresh coriander leaves, chopped
• 2 tablespoons Peanuts, roasted and coarsely crushed (optional)
• 2 tablespoons Cooking oil
• to taste Salt
• 2 tablespoons Water

📝 Instructions

13 steps

1. Prepare the cauliflower rice if not using pre-made by grating fresh cauliflower florets or pulsing them in a food processor until they resemble rice grains. Set aside.

2. Heat the oil in a large non-stick pan or skillet over medium heat.

3. Add mustard seeds. Once they start to splutter, add cumin seeds and curry leaves. Sauté for about 30 seconds.

4. Add the finely chopped onion and green chilies. Sauté until the onion turns golden brown.

5. Stir in the ginger-garlic paste and sauté until the raw smell disappears, about 1 minute.

6. Add the diced eggplant and turmeric powder. Mix well, cover, and cook for 5-7 minutes, stirring occasionally, until the eggplant softens.

7. Add the chopped tomato and cook for another 2-3 minutes until the tomatoes turn mushy.

8. Sprinkle the Vangi Bhat masala and salt. Stir well to coat the vegetables evenly with the spices.

9. Add 2 tablespoons of water to prevent the spices from sticking to the pan. Cook for another 2 minutes.

10. Add the cauliflower rice to the pan. Mix well to combine with the spiced eggplant mixture.

11. Cover and cook on low heat for 5-7 minutes, stirring occasionally, until the cauliflower rice is tender but not mushy.

12. Turn off the heat. Garnish with fresh coriander leaves and roasted peanuts, if using.

13. Serve hot as a standalone dish or accompanied by a yogurt-based side.

Nutrition Facts

1 serving (971.1g)

Calories		626
% Daily Value*
Total Fat		38.1 g	49%
	Saturated Fat	5.2 g	26%
	Polyunsaturated Fat	0.0 g
Cholesterol		0 mg	0%
Sodium		2568 mg	112%
Total Carbohydrate		65.2 g	24%
	Dietary Fiber	24.2 g	86%
	Total Sugars	29.5 g
Protein		19.0 g	38%
Vitamin D		0.0 mcg	0%
Calcium		209 mg	16%
Iron		6.4 mg	36%
Potassium		2219 mg	47%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 342 cal (50.4%%)

Protein: 76 cal (11.2%%)

Carbs: 260 cal (38.4%%)